Name: Playbook - Jeremy Park - Day 22: Ripped Chest & Back
Uploaded: 2023-09-03T20:51:31.003Z
Duration: 75 min
Description: Day 22: Ripped Chest & Back

Domingo

Jasmine

Adrian

Didn’t get to the run today but the workout was great

Bolton Bulutoglu

Nishil

I did this yesterday but it didn’t say complete so I’m just making sure it got marked

Mario

Felt good I ran 6 miles before this at cross country. Really felt it in my back.

Ryan Michalski

Still can’t get 4 sets of 10 pull ups with the rest interval. This will be my marker to check my growth!

Johnathan

Naveen Alter

Mason

Another super set combo of tons of fun exercises for the back and chest. Ripping 2 miles after the workout!

Opening up our chest and getting blood flow into the muscles.

Focus: Chest Warm up
Love starting my chest sessions with a fly variation. The Bosu ball is added to give support on the shoulders. Also allows for a greater range of motion.

Bosu Ball Cable Chest Fly

Focus: Upper Chest
- a push up variation focusing on the upper chest
- getting more blood pumped into the chest

Decline Push Up

Chest Super Set

A classic back super set to level out the pushing and shoulders. Doing a wide pull up into a cable row.

Focus: Lats
- pull ups are my favorite to get the body nice and ready
- it is such a great exercise to strengthen the back
- going for a wide grip to really hit those lats

Wide Grip Pull Ups

Focus: Thicker Back
- pull thru your elbows 
- squeeze the middle of your back
- little to no swinging

Close Grip Cable Row

Back Super Set

Now we are combining the two and super setting a chest and back movement together.

Focus: inner upper chest
- grip the weight close 
- press up and squeeze at the top

Close Grip Incline Press

Focus: Lats
- my hands are just at the bend of the bar
- pulling down and bringing my elbows back
- squeezing hard at the bottom

Lat Pull Down

Chest/Back Super Set

We are now focusing on a row/pulley combo to get the back juicing.

Focus: Thick Back
- rows target the mid and lower back
- keep the back straight 
- don’t round the back
- these are a great back developer for mass
- row and pull from your elbows
- try to add weight each set

T-Bar Row

Focus: Lats
- get on your knee
- grab the v-bar 
- lengthen your entire body arms high above your head 
- pull down bringing the grip towards your waist

V-Bar Lat Pully

Finishing off the workout with abs. We want to continue to test our core. Strong core will ultimately help you be strong in all your lifts.

Focus: Core
- support yourself in a high plank
- drive knee’s towards your chest

Mt. Climbers

- keep your hands high above your head
- perform a full crunch
- keep the core tight the entire time
- breathe out at the top

Full Crunch

Focus: Core
- keep your body parallel to the floor
- brace your core

Plank Hold

Abs 4

- time yourself
- try to keep a nice easy oace

2 Mile Run

Day 22: Ripped Chest & Back

William Noyola

christopher

Rocco

EVERYDAY WARM UP!

I keep coming back to this program… because it is that good! 💪🏾🔥

clarence

Great pump, love the burnout run at the end!! I did add a few of my favs in, but all around great workout!

James

AND WE BACK … HEAD-START FOR THE SUMMER SHREDS 💪🏾

Day 1: Strength Chest & Triceps

New level unlocked… brutality…. Wow I’m dizzy 😂

Adrian Wolf

Luis2720

Day 2: Strength Back & Biceps

Stephan

Andrew

Day 3: Shreddy Shoulders Abs

Hard core ! I had to cut short a little just to prevent vomiting 😅😅😂

Zach

Day 4: Strength Legs & Core Crush

Amazing workout, destroyed my upper body!

Keevin

Day 5: Full Upper Body Pump

I runned 3 km becose gym going to close but runned this km fast💪🏽😉

Mark

Day 6: Run & Abs

Jacob

Jayden

Day 7: Rest Day

Day 8: Ripped Chest & Back

Wow the pump is unbelievable… start to a great morning 💯💪🏾

Moha

Day 9: Run & Legs

Diana

Day 10: Arms & Abs

Jose Zacarias

Day 11: Run & Shoulders

Was a fun one. But odd enough my gym doesn’t have a quad extension machine, like never heard of that before....
Any suggestions on a substitution for that incase it comes up in a later workout?

Lane

Day 12: Explosive Legs

Ricardo

One of the absolute best arm pumps i’ve had

Nicholas Harrelson

Day 13: Arms & Abs

Today I rested so well that I woke up at 12 pm 😌 thank you for letting me rest 🔥

Day 14: Rest Day

If done full force this is one of the hardest workouts I’ve ever done. Chest tapped out but had to push

Chase

Gym was so crowded but still got the lift in

Day 15: Strength Chest & Tricep

3 weeks in… already feel and look amazing 💪🏾

Clarence

Casey

Great back pump and amazing calorie burner! Getting bug for the summer baby!

Day 16: Strength Back & Biceps

God man…this mf always kills me on abs😭

milkipoohbear

Day 17: Strength Legs & Abs

Day 18: Shoulders & Triceps

This was the closest I came to puking from a workout since I was a kid lol.  Destroyed me loved it! ☠️

John

Day 19: Explosive Speed Training

Crazy calorie burner. Burned 1200 calories! Also gaining a lot of strength and felt it today!

Day 20: Full Body Strength

Had to take test day because of travel. Back to it tomorrow!

Day 21: Rest Day

Summerly

Loved it but that 110 rep leg press was a killer! ;)

Alex

Theres a typo on the leg press. Should be 10 reps not 110. I added a 1 mile run at the end, felt great.

Day 23: Lower Body Destruction

Another amazing burner. Burned over 1,000 cals AGAIN!! Getting shredded!!

Day 24: Run/Shoulders/Abs

My gym is so full today but however I finished the workout

That first super set plate curls to hammers were killer. 
Checking out the new challenge you released might not finish this series because of it

Day: 25: Arms & HIIT

Day 26: Full Body Function

Forgot to mark this one as done! But we did it baby!

Light day! Expected to be sore but body feels good. Think i can increase my training back to normal now! Very exciting news

Day 27: Run & Abs

Tough day emotionally! Feel like i lost some gains because of it lol. Good to rest although i felt a burning desire to train

Day 28: Rest Day

Ryan Grundy

Day 29: Full Body Strength

Forgot to mark this one, but we gettin shredded baby!!

Did this yesterday- Easier the second time around! But definitely heart needs to be conditioned a lot more. Love to see an entire program based on this principle! I do martial arts and would love new ways to improve my explosiveness

Day 30: Explosive Speed Training

feeling great! 3 miles gets easier by the day

I think a lot of these could be turned to super sets, other than that it was solid

Peyton

Daniel

Day 31: Full Upper Body Pump

Insane pump. Burned 1,100 cals. Wow. Almost to the end baby!!

Day 32: Strength Legs & Core Crush

Wow. Just wow. Burned 1,700 calories! What a workout! We’re at the finish line baby!

Good upper body day, forgot to click this yesterday. Getting my groove back

Day 33: Ripped Chest & Back

Best workout challenge ever! I worked out muscles I didn’t even know I had that make a big difference!

Dylan

We made it baby!!!!!! Let’s gooooo!!!!! Been a crazy journey! And can’t wait to see the transformation side by side!

Day 34: Explosive HIIT & Arms

Love this program. Saw some pretty great results pretty quickly

Fabricio Andree

One of the most challenging and amazing things I’ve ever done. Thank you for the opportunity to take on this journey and get shredded!

Day 22: Ripped Chest & Back

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